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health Guidebook

health Guidebook

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Published by Hazwani

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Published by: Hazwani on Jan 31, 2011
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Nutrition Society of MalaysiaMalaysian DietitiansAssociationMalaysian Association for theStudy of Obesity
Makan Sihat, Nikmati Kehidupan! 
Eat Right, Enjoy Lif   
 
e! 
A Guide & Recipe Book by /
Buku Panduan & Resipi terbitan: 
www.nutriweb.org.my www.dietitians.org.my www.maso.org.my
 
|  |
 
Getting It
Every one of us wants to be well andenjoy life. The key is to eat well, stayactive, manage our socio-emotionalwellbeing and ensure we don’t fallvictim to any disease.However, most of us today face ahectic schedule and juggle multipleresponsibilities, leaving us little time toeat, or eat right. There’s also a mind-boggling choice of foods and a delugeof health and nutrition (mis)informationto deal with.We now eat out more often, prefer instant meals and also depend heavilyon take-away services. Exercise takes abackseat. Our stress levels are high andmaintaining the work-life balance is achallenge.This publication is part of our effortsto guide you to incorporate healthylifestyle habits in your day-to-daylife. We hope you enjoy it, and moreimportantly, make an effort to put thecontents of this book into practice andto lead a healthy, active lifestyle.
Right 
Cara Yang Betul
National Steering Committee/
 Jawatankuasa Pemandu Kebangsaan
Members
Nutrition Society of Malaysia : Assoc Prof Dr Zaitun Yassin Mr Mahenderan AppukuttyMalaysian DietitiansAssociation : Ms Tan Yoke Hwa Mr Ridzoni SulaimanMalaysian Association for the Study of Obesity : Assoc Prof Dr Norimah A Karim • Ms Lee Ching Li
Chairman
Dr Tee E Siong
Semua orang ingin sihat sejahtera dan menikmati kehidupan.Kunci untuk mencapai kedua-duanya adalah dengan makandengan baik, kekal aktif, menguruskan kesejahteraan sosio emosidan memastikan kita tidak menghidap sebarang penyakit.Kini, kebanyakan daripada kita terlalu sibuk serta mengendalikanpelbagai tanggungjawab, sehingga kita kesuntukan masa untukmakan atau makan secara betul. Terdapat juga terlalu banyakpilihan makanan dan limpahan maklumat yang tidak benar tentang kesihatan dan pemakanan.Kita semakin kerap makan di luar, lebih menggemari makanan segera serta terlalu bergantung kepada makanan bungkus-bawa-pulang. Senaman sudah tidak lagi diutamakan. Stres jugatelah meningkat dan mengekalkan keseimbangan hidup-kerjamenjadi suatu cabaran.Penerbitan ini merupakan sebahagian daripada usahakami untuk membantu andamenerapkan gaya hidup sihat kedalam kehidupan harian. Kamiberharap anda akan menyukainyadan lebih penting lagi, agar iadapat menggalak anda untukmengamalkan isi kandungan bukuini untuk mencapai gaya hidupyang sihat, aktif.
Dr Tee E Siong, KMN
Chairperson /
Pengerusi
NMM National Steering Committee
 Jawatankuasa PemanduKebangsaan NMM
Secretariat
VersaComm Sdn Bhd
 
|  |
4 – 5
Food For Thought
 
 Makanan Yang Menyihatkan
6 – 7
Stop! Are You Eating Right?
 
Berhenti! Adakah Anda MakanSecara Betul?
8 – 9
We Eat Right, We Enjoy Life!
 
Kami Makan Sihat, Kami NikmatiKehidupan!
10 – 11
Basics Of Healthy Eating
 
 Asas Memilih Makanan Yang Sihat
1 – 1
Eat Healthy, Prevent Disease!
 
 Makan Secara Sihat, CegahPenyakit!
14– 16
Read The Nutrition Label
 
Baca Label Pemakanan
18 – 19
Wake Up To A Great Day!
 
Bangun! Sambutlah HariYang Hebat!
0
A Great Breakfast At Home
 
Sarapan Cepat, Berkhasiat Di Rumah
1
A Great Breakfast At The Ofce
 
Bersarapan Sebelum Mula Bekerja
 – 
Wait, Boss. Makan Time!
 
Tunggu Bos. Waktu Makan!
4 – 5
Ofce Meal
 
Waktu Makan Di Pejabat
6 – 7
Dinner Together
 
 Makan Malam Bersama 
8 – 9
All-In-One Dinner Recipes
 
Resepi Makan Malam Semua-Dalam-Satu
0 – 1
Managing Stress Effectively
 
 Mengawal Stres Dengan Berkesan
 – 
Lead An Active Lifestyle
 Amalkan Gaya Hidup Aktif 
4 – 7
But I Always Thought…
 
Tetapi Selama Ini Saya Sangka…
 
*Disclaimer
This book is not in any way intended to substitute medical advice from your doctor or health professionals. When in doubt, please consult your doctor. The NutritionSociety of Malaysia (NSM), Malaysian Dietitians’ Association (MDA) and theMalaysian Association for the Study of Obesity (MASO) are not liable for any issuearising from use of this book.NSM, MDA and MASO do not endorse any products and are not responsible for any claims made in the advertisements.Intellectual property is vested in Nutrition Month Malaysia (NMM) programme. Nopart of this book shall be reprinted without written permission from the NationalSteering Committee of NMM.Copyright reserved © Nutrition Month Malaysia (NMM) 008
*Kenyataan
Buku ini bukanlah bertujuan untuk menggantikan nasihat doktor atau ahliprofesional kesihatan anda. Sebarang kemusykilan hendaklah dirujuk kepadadoktor anda. Persatuan Pemakanan Malaysia (NSM), Persatuan Dietitian Malaysia(MDA) dan Persatuan Kajian Obesiti Malaysia (MASO) tidak bertanggungjawabke atas sebarang isu yang timbul akibat penggunaan buku ini.NSM, MDA dan MASO tidak mengesyorkan sebarang produk dan tidakbertanggungjawab atas sebarang tuntutan pada iklan.Kandungan buku ini ialah hak cipta penuh program Bulan PemakananSihat Malaysia. Tidak dibenarkan mencetak semula mana-mana bahagiandalam buku ini tanpa kebenaran bertulis daripada Jawatankuasa PemanduKebangsaan NMM.Hakcipta terpelihara © Bulan Pemakanan Sihat Malaysia (NMM) 2008
CONTENTS
KANDUNGAN

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